Meal planning can really make a difference. Yet, that 3 hours a week to meal plan, purchase groceries & pre-prep meals, can be tough if we don’t make it a weekly priority. 3 hours out of our week is only 1.79% of our time for that week! That’s it?!
3 tips for making meals simple:
- Prepare vegetables beforehand (washing, cutting, etc.)
- Prepare protein beforehand (boiling eggs for the next few days, batch-baking chicken, preparing chickpeas etc.)
- Batch Cooking!! Make a bunch at once, so you can use it throughout the week.
Things to include in your meal & WHY:
- Vegetables & fruit for antioxidant support, healthy hormone detoxification, nutrient source for absorption and more! “Eat the rainbow” – you’ve definitely heard that one before; it’s important for our immune system
- Protein to prevent spikes in blood sugar
- Seeds/nuts for garnish – this can be your “treat” factor – remember – “everything in moderation…”
- Healthy fats – raw olive oil, avocado, etc. for satiety – healthy fats help keep you fuller for longer, so that you do not feel the need to graze in between meals.
- Spices are the best for flavour – avoid high sugar & high sodium salad dressings, sauces and condiments.
Here’s a recipe for a 5-minute lunch I made early this week:
- 3 cups kale & mixed Greens
- 2 sliced pre-boiled eggs (you can use chicken, beans, chickpeas)
- 1 tbsp raw extra virgin olive oil drizzled
- 1 tbsp balsamic vinegar drizzled
- 1 tbsp raw unsalted organic pumpkin seeds
- 1 tsp unsweetened organic dried cranberries
- Few dashes of black pepper
Add to serving dish, mix & enjoy.
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